Week 3 of 24
Week 3 · Base Building
Starting 6 April 2026
Actual: 21.7miPlanned: 21mi
21.7 mi completed3:30:25 moving time4 runs
Planned Days
Tue✓
5miEasy
5.3mi10:00/mi
53:10
↑ 200ft
Fri✗
4miEasy
Sat✓
9miLong
9.3mi9:44/mi
1:30:14
↑ 427ft
Sun✓
3miEasy
3.1mi9:27/mi
29:21
↑ 79ft
Extra Runs
Thu 9 Apr✓ unplanned
4.0miAfternoon Run
9:21/mi37:40
Pace targets
Easy9:30–10:30/mi — conversational
Tempo8:00–8:45/mi — comfortably hard
LongEasy pace — time on feet
Back-to-BackEasy–moderate on tired legs
Race SimRace conditions, full kit
Strides20-sec accelerations, walk back